10 Mar, 2021
CFC 3.10.21
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
3-6-9-12-15…etc
Cal Row
DB Thrusters (35/20)
3-6-9-12-15…etc
Cal Row
DB Thrusters (35/20)
Metcon (Time)
AQAP complete:
40 Strict Pull Ups / Ring Rows / Hard Banded Pull Downs / Bent over DB Rows (35/20)
80 Box Jump Overs (24/20)
120 Air Squats
40 Strict Pull Ups / Ring Rows / Hard Banded Pull Downs / Bent over DB Rows (35/20)
80 Box Jump Overs (24/20)
120 Air Squats
Metcon
EMOM x 5 mins:
10 Sit Ups
5 V-Ups
10 Flutter Kicks
5 V-Ups
10 Sit Ups
5 V-Ups
10 Flutter Kicks
5 V-Ups
(You can break up the reps as you wish)